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bENDING PRINCIPLES
YOUR MOBILITY 101
SETTING THE STAGE
1 //
FLEXIBILITY OR MOBILITY
Flexibility is the ability to move passively through a range of motion (ROM) & a muscles ability to change its length tension relationship, whereas mobility is the ability to move actively through a range of motion and adds our muscular systems ability to engage muscles at various lengths. Increasing the coordination between the nervous system and the muscular system.
Flexibility is one part of mobility. This doesn’t mean that passive flexibility is useless. Having more passive flexibility (even if it’s just temporary) means we can use it and load it.
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THE BEST METHOD
First things first: Every flexibility, mobility and strength training (when done through the full range), when done for long enough, will make you more flexible. So how to we decice what’s “best”?
Other markers of success could be:
How efficient is it? How fast do I make progress? (Opportunity cost)
Usability? What is my goal, and does my method actually work for that? (Active Poses require active ROM)
3//
PASSIVE STRETCHING
Great for recovery and relaxation. You might wanna be a bit more mindful with it if you live in a naturally bendy (or hypermobile) Body. You’ll feel more mobile after a passive stretching session (This Process is called viscoelasticity and is temporary). If you want to make your mobility practice more long lasting: use that time to load your new gained range.
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ISOMETRIC STRETCHING
Think Push/Pull. It feels a little like a mix of passive and active stretching and it allows you to go deeper (as you would be able to go with solely active drills) while also working on your strength and control in that deeper range.
The intensity of your push and pull doesn’t have to be 100% close to failure. It can range anywhere from 10 – 85% (which makes it a nice, exploratory method)
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ACTIVE STRETCHING
The most uncomfortable (and some would say the most rewarding and useful once mastered :). This is what you’re doing while you’re in handstands or other fancy poses were you don’t have your hands to pull you somewhere or you have to defy gravity.